Thursday, January 5, 2017


 

 

Our first ever Max Out Friday will take place January 20th at 7:00pm.  Just like a Friday Night Fights, anyone can participate!  In addition to Max Out Friday we will have a potluck, BYOB and bring a side to share.  The whole family is invited.  Come support and socialize with your fellow CFCR members!

 

CLASSES ARE ON! Coach Elisa and Coach Austin are here and waiting for you brave souls!!

Strength

Back Squat
2-2-2-2-2

WOD
8 Minute AMRAP:

2 Rope Climb
12 Slam Balls 40/20#
30 Double Unders (Mod=3x Singles)

Core Down
2 Rounds:

1 Minute HS Hold or Max Effort
30 Second Hollow Hold

RX
Big Ben 3+14
Aubree 3+1
Jared 4+5
Brett 4+1
Mandy 3+1
Sully 3
Connor 4+11
Cory 4+14
Smitty 3+13
Kapitan 3+26
McKown 3+28
Vance 5
Sp K 5
Max 5+1
Beth 2+16
PDiddy 3+5
Colt 2+1
Sarah 4+1
Joe 4+8
Steve 3+18
Darren 2+2
Kyle 5
Kayle 4+1
Alex 3+14
Nico 4+1

Mod
Jordan 3
G Mello 3+1
Tonya 3+10
Jeremy 3
Ben 3
Aimoo O 4+9
Alissa 3+6
Christy 2+29
Ashley 3+21
Bre 3+59
Jenny 3+11
Bill H 3+11
Andy 3+2
Jen S 3+6
Lauren 3+44
Ashleigh 2+39
LC 4
Don 2
Marianne 3+48
John 3+22
Austin 2+2
Taylor 3+45
Sam 4+24
Kelli 5
Bre 4+24
Min 3+17
Ellie 4+6
Mick 3+40
Scotty 3
Jason 3+10
Michelle 4+68
Susie 3+24
Sarah 4+14
TJ 3+12
Erica 4+22
Ren 4+24
Jason 2+14
Craig 3+12
Tracy 4+1
Aaron 2+12
Shala 3
Kate 4+12
Brent 3+6
Danny 3+53
Robin 4+66
Alicia E 4+13
Shannon 3
Patrick 3+36
Katrina 3+2
Alan 2+32

 

WOD
4 Rounds:

4 Minute AMRAP:
5 DB Thrusters AHAP
10 Box Jumps 24/20”
15 Sit Ups
*Rest 1 Minute between rounds.

Core Down:
3 Rounds:

1 Minute Plank
30 Second Hollow Hold

RX
Kevin 9+15
Erin 9+8
Travis 11+15
Nicholl 12+27
Sully 9+9
GLord 8+19
Leslie 9+21
Amy B 11+2
Joe 10

Mod
Barb 9+5
Ray 12
Johnna 8+23
Kristen 7+7
Suzie 9+1
Mark 9

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